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| Source: Rob Macklem's Flikr |
Clean Deadlift from Block Above Knee (Video)
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
2 Sets of 1 Rep @ 100%
Power Clean
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 2 Reps @ 75%
Clean + Jerk
2 Sets of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%
2 Sets of 1 Cl. + 1 Jr. @ 90%
Clean Pull
4 Sets of 3 Reps @ 90%
Cancella Cross (Video)
10 Sets of 5 Reps
Press from Split Position (Video)
4 Sets of 4 Reps on Each Leg*
*Work up to weight where you can maintain proper form.
RDL
1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 90%
RDL Demo
Are the RDL's percentages based off of Clean and Jerk or Deadlift numbers?
ReplyDeleteMitchell, the RDL's are based off of C&J numbers.
ReplyDeleteOk good, what I assumed. Thanks alot!!
ReplyDeleteWhy do you do so many power snatches in the beginning? I've read in many places they can teach new athletes bad mechanics because they aren't pulling under. Is it to make the lift less confusing so they can focus on the absolute basics or something? Not attacking the program or anything, just taking notes
ReplyDelete